Hidden weight gain is a major danger of liquid sugars – or sugar found in drinks and beverages.
Sugar is already highly palatable and easy to overconsume. But when it’s in a liquid form, it’s extremely easy to mindlessly sip through your beverage without realizing what you are doing.
When added to drinks such as fruit juice, soda, sports drinks, sweet tea, chocolate milk, and hot cocoa, it is often highly concentrated.
In a study on PubMed.gov, participants consumed 300 calories of a whole apple, applesauce, or apple juice at a meal or as a snack. They found that apple juice proved to be the least filling. Applesauce was next, and the apple was the most satisfying.
Scientific evidence shows that eating solid foods produces higher satiation (feeling full or satisfied) levels than drinking beverages. Therefore if you eat solid fruit you are more likely to decrease hunger levels and consume less food.
When chewing your fruit you are getting more energy expenditure in the chewing process and you are getting more fiber. Research has shown that your body digests and processes liquid sugars differently than solid sugars. Because it is consumed quickly and easily liquid sugars may be puting your health at risk.
Frequently drinking these liquid sugars will add weight to our bodies. We consume more of the liquid sugars (more calories) than if we were to eat straight fruit (fewer calories). Eventually, all of these extra calories get stored in our bodies, and usually, it’s around our stomachs.
Researchers are trying to determine if drinking straight fruit juices can be just as bad as drinking a sweetened soda because it causes the same side effects, sugar level spikes, diabetes, obesity, and possibly metabolic syndrome in your body.
You don’t need any added sugar to your daily diet. The AHA suggests an added-sugar limit of no more than 100 calories per day, about 6 teaspoons or 24 grams.
Here are a few healthier alternatives to sugary drinks.
… carbonated naturally flavored water
… infused water (add herbs, fruit or cucumbers)
… homemade iced tea (no sugar added)
… homemade smoothies made with protein powder and some veggies (no sugar added and not just fruit, limit to 1 a day)
And, of course, plain water is always an excellent option!
Plus drinking water helps you lose weight if that’s a goal.
Check out this infographic from Precision Nutrition for where your favorite drinks fall on the go, slow, or whoa spectrum.
Keep in mind
All sugars have effects on your body, whether it’s liquid sugars or solid sugars. Your best option is to monitor or reduce your sugar intake, in both liquid and solid forms. Remember you don’t need any added sugar to your daily diet. Limit to no more than 100 calories per day, about 6 teaspoons or 24 grams.
And at some point, you are going to want to drink something at a special event or occasion. Keep in mind how it is going to affect your body and the goals you have for your health.
Losing weight can be challenging! Setting up a nutritional plan that works for YOU is one of the most important steps. Comment below or use the Contact Us form for more information.
Our Sugar Detox program was created to help guide you.
